Four foods are proven for lowering down your cholesterol

Plant-based foods are known to be best for health. They are particularly good for your heart and ensure its proper working. There are certain foods that make your cholesterol low. For those who don’t believe it, it is real and proven by research.

A plant-based diet is best for a better cardiovascular health. This diet has low saturated fats in it. Though it is not the best thing to regulate cholesterol you can carefully select a diet that decreases the low-density lipoprotein (LDL) cholesterol. This cholesterol is also called the BAD cholesterol and is responsible for causing health damages.

The study published by Harvard tells that there are four foods, each one of which has been proven to decrease the cholesterol and heart problems.

You can access the study by clicking HERE.

These four foods are as follows.

  1. Nuts
  2. Plant protein: it is the best for lowering bad cholesterol. Either from soy-based foods such as tofu, soy milk or in the form of pulses such as peas, lentils, beans or chick beans, the nuts provide the body a substantial amount of energy and have food effect on your heart.
  3. Soluble fiber: soluble fiber such as found in oats, barley, psyllium, eggplant, okra, apples, oranges, or berries
  4. Margarine: margarine such as that enhanced with plant sterols (a cholesterol-like compound) are rich in vegetables, nuts, fruits, and cereals.

Every since this research is published, many of the health-promoting organizations have acknowledged the benefits of this so-called Portfolio diet. The European Association for the Study of Diabetes has completed a detailed analysis on all the evidence available to assess and summarize the benefits of the Portfolio diet in order to prevent from cardiovascular disease. This research has now been published in Progress in Cardiovascular Diseases.

Click here to read the complete research findings.

This analysis tells that cholesterol levels are reduced by 17% if the person is following a Portfolio diet. It advises using 42 grams of nuts, 20 grams of soluble fiber, 2 grams of plant sterols, and 50 grams of plant protein on daily basis. Remember this quantity is set for a 2000-calorie diet plan. Adjust it if you are following a lower calorie plan.

The researchers examined the available randomized and non-randomized controlled trials set to study the dietary pattern. The findings were compared to any other energy-matching diet but it did not provide components of the Portfolio diet plan.

The overall analysis of the results told that if you are stick to the Portfolio diet it will lower the total cholesterol levels, as well as triglycerides levels in your body. These triglycerides are the most common fat types in the human body. It will also impact the blood pressure and make it stable and affect the C reactive protein that is a marker of internal inflammation.

Following the portfolio, diet decreases LDL cholesterol level by 17% and it even reduces the risk of developing coronary heart disease by 13%. These figures are significant enough to be achieved only by changing your diet.

The authors of the research also tell that all the current evidence suggest that portfolio diet pattern shows a clinical improvement in LDL level and cardiac conditions. All the previous trials and observations made this analysis to be formed. It was always obvious that following a plant-based diet can improve heart health but how well they respond was never studied.

This study highlights that certain plant foods should be used especially when you are suffering from high cholesterol. Not only it reduces the cholesterol but also overall boosts the cardiovascular health.



Areeba Hussain

Areeba is an independent medical and healthcare writer. For the last three years, she is writing for Tophealthjournal. Her prime areas of interest are diseases, medicine, treatments, and alternative therapies. Twitter @Areeba94789300

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